Training Plan for Friday, November 9th, 2017:
Wod With Class:
* 1 Power Clean, after each set @ 225/155-lb, or 80% 1RM
Backsquat, Dips, Bent Over Row:
2 x 5*
*The load on the bar depends on how you feel. If the effort feels easy and light, “nudge” the load up. Here’s the secret (again): The goal of this program is to gently raise your efforts (load) on the easy days so that the bar feels light.
If you start out lifting a weight, say 205 at one effort level, and in a few weeks you’re lifting 245 at the same perceived effort and speed, you’re definitely stronger.
30 Weighted Strict Muscle-Up
7 Good Morning 115/85-lb
7 Hollow Rocks
7 Arch Rocks